Recipe: Chickpea Stew Recipe: Warming, Flavory and Satisfying

Soups and stews are my go-to healthy meals.

Chickpea stew is almost always in the fridge at our house. I make a large quantity of it so that it’s readily available.

Plus, if you cook up chickpeas, beans and lentils ahead of time, you will have them on hand for your soups and stews. I have found that using an Instant Pot makes this so easy! If you don’t already have one, I suggest you get one. It is truly a great investment for your healthy kitchen.


Often I change up the flavors just by swapping different herbs and spices. For example, I might use smoked paprika, cumin, ginger, cinnamon and more garlic to make it a more Moraccan-inspired chickpea stew.

The spices I used below are ones that most people enjoy and have on hand. You can make this chickpea stew with your own favorite flavors.

As with all my recipes, feel free to play around with the seasonings to adjust to your own tastes.

chickpea stew

Healthy cooking is about finding what the tastes you love, not about being a chef!



  • 1 large onion, finely chopped
  • 3 large carrots*, finely chopped (*you can substitute butternut squash or use a little of both)
  • 1 tomato, chopped
  • 2 cups mushrooms, sliced
  • 4 cups low sodium or no-salt-added vegetable broth (or water)
  • 1 1/2 cups cooked lentils or 1 (15 ounce) can low sodium or no-salt-added lentils, drained
  • 1 1/2 cups cooked chickpeas or 1 (15 ounce) can low sodium or no-salt-added chick peas, drained
  • 1/4 cup tomato paste
  • 1 teaspoon garlic powder
  • 1 teaspoon thyme
  • 2 teaspoons oregano
  • 1 teaspoon no-salt-added seasoning blend (add more if you prefer)
  • 2 cups baby kale or spinach, chopped



  1. Using a little bit of the broth or water, sauté the onion and carrots (or butternut squash) until the onions are softened.
  2. Add all other ingredients, except kale or spinach.
    Bring to a boil then simmer until carrots are at your desired consistency, but not too mushy.
  3. Adjust the seasoning to your taste.
  4. Add baby kale or spinach and cook until just lightly wilted.
  5. Enjoy!



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